Apr 11, 2018 – Podium Swimming – High School Day 34 – Aerobic Day

Coming off our meet – and knowing we have a very big Invitational Meet on the weekend, we bring things down a bit and focus on aerobic work.

We do have a bit of higher quality towards the end but make it easier with the addition of fins. Lots of rest on all the sets. Most were getting :20-:30 on the 200’s.

Workout

Warm-up:
600 choice
400 as 50 kick / swim IMO

2 rounds:
1 x 50 @ :50 build
1 x 100 @ 1:30 / 1:40
4 x 50 done as Odds free – evens stroke 2nd length @ :45

Main sets:
2 rounds:
1 x 125 kick (not max, just working the legs) @ 2:20
2 x 125 done as # 1 (100 free, 25 stroke) – #2 (75 free 50 stroke) @ 1:45 – 2:00

3 rounds:
1 x 100 @ 1:30
1 x 200 @ 2:45
> Cruise the 100’s; Push the 200’s

2 rounds (with fins):
8 x 25 no free :25
4 x 50 free descending; work breakouts @ :45

Easy 600 with snorkel, paddles

> Starts / Turns <

Workout Total: 4750

This workout was provided by Podium Training Systems Coach Dave Burgess.